Get out your togas because this month we’re going Greek. Rich and creamy are just two words to describe Greek yogurt, which is this months featured food. A few years ago Greek yogurt was a rarity on produce shelves but with the growing attention it’s gotten from health nuts it has gained popularity. Over the past year I’ve seen more brand available at supermarkets and more competitive prices. This calcium-loaded food contains healthy bacterial cultures that boast digestion benefits. Like traditional yogurt Greek style yogurt is made from fermented milk. It is then strained in cloth leaving a thicker product with the same sour taste. Some of the nutrition benefits are due to the increased concentration of Greek yogurt. It generally contains more live cultures and probiotics. In addition, Greek yogurt is higher in protein and lower in sugar than traditional yogurt and since it contains fewer carbohydrates it is also lower in lactose content (which is great for all of my fellow lactose intolerant readers out there). One 6-ounce container of Chobani nonfat Greek yogurt contains 140 calories and 14 grams of protein per serving which keep me feeling full and satisfied between breakfast and lunch.

Greek yogurt is very versatile so think outside the container. It can be used as a base for dips, sauces or smoothies. Here’s what to know when you head to the stores.

Look for a low fat or non-fat variety.

The plain flavors tend to be best for dips and sauces and take on the flavor of the herbs or spices added.

If you have children you may want to Chobani’s Champions that were developed just for kids. Each 3.5-ounce container contains 100 calories.

Here are a few of my favorite varieties and recipes

Brands

Trader Joe’s Greek Style NonFat Yogurt- Honey Flavored

Chobani Nonfat Greek Yogurt– Strawberry & Peach flavored or the 2% Fat Pineapple flavored variety (I have yet to see the 0% honey, black cherry or lemon flavors at my supermarket but can imagine I’ll like those too).

Fage- comes in a large container with a lid to reseal. Great for making the french onion dip recipe below